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Pat Henry: The Iyengar Yoga Workout - Week 2

Exercise 1 - The Boat

From a seated position bend the knees.

Lean back to lift the heels an inch or two off the floor.

Slowly straighten the legs. Release the arms forward, parallel to the legs.

Breathe and hold. Repeat for 2-6 breaths. Put as much effort into lifting the chest as you are in lifting the legs.

To release: exhale and bend the knees, lowering the feet back to the floor.

Exercise 2 - Balancing Table

On your hands and knees, inhale, raising the left leg until parallel to the floor, reaching the toes towards the back wall.

Slowly inhale raising the right arm until parallel to the floor, reaching the fingers towards the front wall.

Breathe and hold, repeat for 3-6 breaths.

To release: slowly exhale, lowering the right arm, and then the knee, back into table position.

Repeat on other side.

Exercise 3 - The Plank

From standing, bend forward, place hands on ground and step or jump both feet back into a push-up position.

Spread the fingers, press with the palms, arms straight. Tuck the tailbone under so the legs, hips and torso are in a straight line. Press heels back.

Breathe and hold, repeat for 1-4 breaths.

To release: bend knees to the floor.


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